Get Fit on Your Firm’s Time: Improve Your Core, Balance and Posture without Leaving Your Desk

Are you working extremely long hours and sitting at a desk all day? 

If your answer is “YES,” then I have some really simple ways that you can actually use the time working at your desk to effectively increase your core strength, balance and posture. 

It’s common for people sitting at a desk all day long to develop core deficiencies and poor posture, and as a result develop neck, back, and shoulder pain.  When you’re sitting in a chair for long periods of time, some muscles become short and tight because they’re constantly being flexed.  Over time, you develop muscle imbalances, and it isn’t long before simply bending over to tie your shoes starts to hurt and maintaining your balance as you walk up stairs becomes a challenge!

There’s no reason why you should let your desk-bound job bound you from getting fit and staying healthy!

By simply replacing your office chair with a stability ball, you can turn sitting at your desk into an opportunity to stay fit while you work.

When you sit on a stability ball your core stabilizing muscles have to “work” to keep your body stable and upright.  Whereas when you sit in a chair, they get very lazy; after all, they don't need to do anything—the stable chair provides all the stability you need! 

Be sure to get a quality, burst-resistant stability ball that is appropriate for your height; when you sit on the ball, you should have about 90 angles at your hips and knees.  Here is a stability ball size chart that I got from a stability ball manufacturer:

To order a professional-grade stability ball at an affordable price, visit our Friend Your Body online store.

When you sit on a stability ball properly, with your head up, shoulders back, body upright and belly button in, you’re activating your core and naturally improving your posture and balance.  And since your body has to “work’ to keep you in the right position, you burn more calories than you would just sitting in a chair!

Once you master sitting on a stability ball with proper form, you can add these 7 simple exercises to your daily routine. 

Say goodbye to idly sitting at your desk; it’s time to turn your workday into a mini “work-in” session!

Exercise #1: Pelvic Rock

• Sit on the ball upright with proper form.
• Cross your arms out in front of you. (If you don’t want people at work to think you’re imitating the woman from “I Dream of Genie” you can just put your hands on your hips.)
• Inhale, then exhale as you lift one hip to the side.
• Inhale as you return to your starting position.
• Repeat on the other side.
• Do 10 repetitions total on each side.  Keep your breathing pace natural.

Exercise #2: Figure 8

• Sit on the ball upright with proper form.
• Cross your arms out in front of you.
• Make a figure eight moving your hips front-to-back, then side-to-side.
• Inhale, then exhale as you lift one hip to the side.
• Inhale as you return to your starting position.
• Do 10 repetitions total on each side.  Keep your breathing pace natural.

Exercise #3: Belly Button Pull

• Sit on the ball upright with proper form.
• Inhale, filling your belly up with air.
• Exhale, as you pull in your belly button and allow the air out.
• Hold for 10 seconds.
• Do a total of 10 repetitions.

Exercise #4: Leg Lift

• Sit on the ball upright with proper form.
• Inhale, then exhale, as you pull in your belly button.
• Keeping your belly button in, slowly lift one leg, extending it straight out in front of you.  Hold this position for up to 10 seconds or as long as you comfortably can.  (You can time yourself and slowly work toward holding it longer.)  If extending your leg is too challenging, you can start by simply lifting one leg from a seated position, keeping your knee bent.
• Repeat on the other side
• Do a total of 10 repetitions.

Exercise #5: Toe Touches

• Sit on the ball upright with proper form.
• Let your arms rest on your thighs.
• Inhale, then draw in your belly button as you bend forward and touch your toes or as far as comfortable.
• Keeping your belly button in, exhale through pursed lips as you return to your starting position.
• Do 10 repetitions total.  Keep your breathing pace natural.

Exercise #6: Bounce

• Sit on the ball upright with proper form.
• Place your hands on your thighs or hips.
• Position your feet in a wide stance, toes pointing out slightly.
• Inhale, then exhale and draw in your belly button.
• Keeping your belly button in, and breathing naturally through your nose, use your legs (thighs and butt) to slowly bounce up and down on the ball.  Your butt should not lose contact with the ball.
• Do 10 repetitions total.  

Exercise #7: Standing Balance

• Stand beside the ball.  Standing on one leg, position the ball under the other bent leg (your shin should rest on it comfortably.)
• Let your arms fall naturally to your side or place them on your hips.
• Standing tall, shoulders back, inhale, then exhale and draw in your belly button.  Hold this position for up to 10 seconds or as long as you comfortably can.  (You can time yourself and slowly work toward holding it longer.)
• Repeat on the other side.
• Do 10 repetitions total.  

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To improving your core, balance and posture while you work,

Melissa Koerner

FriendYourBody.com